Guest column: Healthy eating isn't difficult

May 8, 2013

Written by

Dr. Susan Mims

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Making sure your kids get the proper nutrition isn’t only about cutting out the bad stuff like junk foods that contain excess fat and sugar. As a parent, you should also focus on providing enough of the good stuff — the nutrients your kids need to grow and develop, to focus at school and to prevent health problems in the future. Luckily, there are some small changes we can make to help our kids be a bit healthier.

Keep in mind this easy slogan: 5-2-1-almost none.

• 5: You and your children should be eating five servings of fruits and vegetables every day.

• 2: No more than two hours of screen time, including cell phones, per day.

• 1: One hour of vigorous exercise each day.

• Almost none: The amount of sugar and sweetened drinks you and your kids should drink, including sodas, sports drinks and even sweet tea.

More fruits, veggies

Most children do not get the recommended five servings of fruits and vegetables each day. As a general rule, half of the plate at each meal should be fruits and vegetables. All fruits and vegetables count. They may be fresh, canned, frozen, dried, whole or cut-up.

One helpful tip is to keep fruits and vegetables on hand at all times. Place oranges, apples and bananas in a bowl in the kitchen. You may be surprised to find hungry kids munching on a piece of fruit when they arrive home from school.

Fruit can also serve as the perfect on-the-go breakfast, the most important meal of the day. Breakfast boosts metabolism and brainpower, making it easier for kids to focus and retain information at school. According to research, skipping meals, especially breakfast, can actually make weight control more difficult and lead to overeating throughout the day.

Plan meals

Whether it’s a hectic weeknight or an important holiday, meals planned, prepared and eaten together at home tend to be healthier and more balanced than restaurant meals or fast food. Planning healthy meals for the week also makes it easier to stick to your goals and less likely that you and your kids will end up at the drive-thru.

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Studies have shown that eating in front of the TV can lead to overeating. Put down the electronics and turn off the TV for a family dinner around the kitchen table. Eating meals together at the table means eating less and offers opportunity for some great conversations.

Portion control

Portion size is important. We tend to eat larger portions than are recommended and we tend to offer larger portions to our children, teaching them to overeat. One reason kids may not be eating appropriately sized portions is because they don’t recognize what a reasonable portion look like. Does your child know what a half-cup of pasta looks like? Or 2 tablespoons of peanut butter? The good news is that kids don’t need a measuring cup or scale to measure the portions they should eat. Have them visualize appropriate portions by using familiar objects that are similar to recommended serving sizes. Here are some examples from www.eatright.org:

• 1 ounce of bread: a CD cover

• 1 cup of cereal: a baseball

• 1/2 cup of pasta: half a baseball

• One portion of oranges, apples or pears: a tennis ball

• 3 ounces of lean beef or chicken: a deck of cards

• 2 tablespoons of peanut butter: a ping pong ball

• 1 teaspoon of butter: a standard postage stamp

Rethink your drink

Repeat after me: water, water, water! Our bodies require water constantly and getting enough is essential to your child’s health. Water keeps you hydrated and helps you maintain both a healthy weight and normal organ function. Try substituting water for sugary drinks. Carrying a water bottle with you throughout the day is a great reminder to drink more water.

Many teachers will let students keep water bottles at their desks, so think about buying reusable water bottles for your kids to take to school. While many people think sports drinks are healthy, they actually contain added sugars and empty calories and should be replaced with water.

With a few small changes, you and your family will be on your way to living a healthier life.

Susan Mims, M.D. MPH is vice president for women’s and children’s at Mission Hospital and medical director for Mission Children’s Hospital. She is also a member of the Western Carolina Medical Society.